I dont understand:
I have a huge chest but scrawny arms and struggle to make progress on the bench.
I have massive legs that develop muscle easily but cant do endurance work for shit.
I have gained no size in my forearms despite significant strength gains in my grip.
I can gain weight no problem but struggle to lose it.
I have a great deal of trouble performing a good squat but can deadlift like its nobodys buisness.
Any improvement ideas? Im on WSFSB now.[/quote]
1: That sounds about right. If you want a big bench press you need horrifyingly strong triceps, lats, and Traps/Rear Deltoids. Whenever my triceps get a nice improvement my bench follows.
2: That is pretty individual, I am actually glad for you since you have an advantage when squatting/deadlifting for a max. My quadriceps are very slow twitch, and high reps make them grow personally. I can easily do about 10 reps with 80% of my max if I want to when squatting.
3: going back to #1 forearms are very important in benching. If you have a weak bench you probably also have tiny forearms. Get better at benching, rowing, deadlifting, tricep extensions, and curls.
4: Metabolism. I gain weight slowly on 4500-4600 calories a day, and I maintain at around 4300-4400.
5: That sounds a lot like me. Take your stance out when squatting, you should at the very least be slightly outside of shoulder width to squat. You will also find that squatting is a nightmarish thing to improve on.
Front squats, good mornings, heavy abs/back work, and more direct leg/hip extension work (reverse hypers, pull throughs, arched back extensions, sumo stiff legged deadlifts, glute ham raises, ect) are your friends. So are sumo deadlifts as they lets you train your glutes/quads/hamstrings with less fucked up leverages. I actually hit a 25 pound personal record after stagnating for a very long time after focusing on sumo deadlifts, and the other stuff I mentioned. And don’t forget to try to get strong at squatting in general.